Read for Your Health. You May be Suffering from this Sickness

This article is a long one.  I tried summarizing but it just won't do.  The whole thing is too valuable, I decided not to cut anything and just share the whole thing

 

How to Treat Arthritis Joint Pain

Learning the Symptoms and Finding Relief

By Edward C. Geehr, M.D., Lifescript Chief Medical Officer

Published November 11, 2012 

 

 Your knees ache and hips creak. Did you do too much over the weekend? Or is it age? If you're a woman in your 40s, you may have osteoarthritis. But what is osteoarthritis? Learn what causes this painful joint disease and how to ease the aches and stiffness...

You feel great after that six-mile hike, those rousing sets of tennis, that morning jog. But lately, there’s an ache in your step. Some days walking feels more like hobbling.

You may be paying for living a longer, more active life than Mom or Grandma. Hobbies like hiking, tennis and gardening keep us fit and youthful into our senior years, but they also conspire against us.

The result of the wear and tear?

Osteoarthritis, a degenerative joint disease that causes pain and stiffness.

Arthritis has many forms, but osteoarthritis is the most common: More than 27 million Americans suffer from it, and women over age 45 are 10 times more likely to have osteoarthritis than men. Researchers don't know why, but it could be blamed on women's bone structure, or even the high heels women sometimes wear.

Former competitive athletes – from runners to divers to gymnasts – are particularly vulnerable.

Aging, excess weight and having a joint injury also increase risk of getting osteoarthritis symptoms. The disease usually targets weight-bearing joints, such as the hips, knees and lower back, but also the neck, fingers and big toe. 

 

The most common osteoarthritis symptoms include:

• Joint soreness after overuse or inactivity
  
• Morning stiffness that improves with activity
  
• Changes in posture or walking because of stiffness

What Causes the Pain?
Osteoarthritis breaks down cartilage, the primary shock absorber covering the joint ends. The subsequent damage occurs in several stages:

• First, the cartilage cushion loses elasticity and is more easily damaged from injury or use.
  
• As the cartilage wears down, the underlying bone thickens and develops growths or spurs. At this stage, bits of bone and cartilage float in the joint.
  
• The joint lining then becomes inflamed and releases irritants that damage cartilage even more. The normal lubricant also deteriorates, further exposing the joint surfaces to injury.
  
• Eventually, the joint becomes so painful and stiff that replacement may be the only option. The procedures are hugely successful: A study published in the journal Arthritis and Rheumatism showed that 77% of 112 knee replacement patients were satisfied or very satisfied with the results; 80% said they would have the surgery again.

Where You Feel Osteoarthritis Symptoms Most Hips: If you have osteoarthritis of the hips, you may feel pain in the groin, inner thigh or buttocks.

The discomfort may radiate to the thigh or knee and force you to limp when walking.

Knees: Osteoarthritis of the knees usually causes pain, grating or catching at the joint as you move, especially on stairs.

Women tend to wear out their knees differently than men. First, women are more likely to tear one of their key knee ligaments, the anterior cruciate ligament, or ACL. (Female college basketball players, for example, are up to eight times more likely to sustain an ACL injury than their male counterparts.)

The resulting knee instability increases the risk for developing arthritis.

Women also are more likely to wear down the outer knees. Our broader pelvis force the legs to angle inward at the knee instead of straight down.

Researchers have developed gender-specific joint replacements for a more comfortable fit.

High-heel shoes also increase osteoarthritis risk. Shoes with three-inch heels, whether stilettos or platform, put at least 22% more pressure on knee joints than low-heeled shoes because they strain muscles and tendons. 

Hands: It’s common in the fingers too, causing joints to ache and swell. They may develop boney outgrowths and your hand may lose its grip strength or fine motor skills that help you pick up small items or hold a pencil.

Back: Repetitive stress on the spinal discs that cushion the vertebrae can cause them to break down. Again, boney spurs may develop, placing pressure on the nerves exiting the spinal canal.

Osteoarthritis of the back can lead to stiffness and pain in the neck, shoulder, arm, lower back and legs. It can also cause pinched nerves, which leads to weakness in arms and legs.

Treatment for Osteoarthritis and Joint PainSo how do you get rid of the pain?

Step 1: See a physician for tests, such as a blood count, joint X-rays and possibly a joint MRI.

Sometimes the doctor will remove some joint fluid to look for deterioration and to rule out other forms of arthritis, which are treated differently than osteoarthritis.

Early diagnosis and getting treatment for osteoarthritis are key to managing the disease. You can’t reverse the clock, but you can minimize joint damage and maintain range of motion.

You can also control pain and swelling, improve function and slow osteoarthritis' progression. Often treatment for osteoarthritis includes weight management (the less weight, the less stress on the joint), exercise, physical therapy and medication.

Traditional medications include:

• Non-steroidal anti-inflammatories (NSAIDs) such as aspirin, ibuprofen (Advil, Motrin) and naproxen (Aleve)
  
• Pain relievers such as acetaminophen (Tylenol)
  
• Topical pain relievers, such as creams and rubs containing wintergreen oil or camphor
  
• Steroids and viscosupplements, such as Synvisc, that a doctor can inject into the knee to supplement its normal lubricating fluid

 Fitted braces can also relieve some stress and reduce damage over time. Arthroscopic surgery may be necessary to clean up the joint, trim worn or torn cartilage and remove debris.

For advanced osteoarthritis, you may need a total joint replacement. Partial replacements (often called joint resurfacing) repair only the damaged area, allowing you to retain more of the original joint.

Relief, Naturally
Alternative treatments like glucosamine with chondroitin sulfate and methylsulfonylmethane (MSM) can help, often in combination with conventional methods.

Among the most popular:

Glucosamine: This sugar seems to play a role in cartilage formation and repair. One study showed that 50% of osteoarthritis patients had less pain when taking glucosamine supplements, particularly among those with mild to moderate symptoms.

But watch out: Glucosamine may upset your stomach and raise blood sugar levels. Also, don’t take it if you are allergic to shellfish. 

  Chondroitin sulfate: This protein part gives cartilage its elasticity. It may improve its shock-absorbing properties and help it retain water. Like glucosamine, chondroitin can upset your stomach.

Glucosamine and chondroitin: They've been used in combination for years in Europe to manage joint pain.

A study published in the New England Journal of Medicine in 2006 showed that the supplements were more effective together. They had little effect on mild pain, but showed a significant benefit in people with moderate to severe pain.

Methylsulfonylmethane or MSM: This naturally occurring sulfur compound found in fruits, vegetables and grains may also reduce pain and inflammation.

A pilot study of 50 men and women with osteoarthritis showed that MSM reduced pain and improved physical function without major side effects, but no controlled trials substantiate the claim.

Before you add a nutritional supplement to your treatment regimen, check with your doctor.

Exercise for OsteoarthritisDoctors are increasingly recommending physical activity as a means for improving joint health.

As tempting as it may be to rest aching joints, structured mobility programs, combined with muscle-strengthening exercise and weight loss, seem to be the best methods of treatment for osteoarthritis.

Besides weight control, a range of exercises are prescribed by doctors to help manage osteoarthritis. Each pound of weight loss reduces pressure on the knee by four pounds. So even modest amounts of weight loss can reduce the risk of osteoarthritis or improve symptoms.

Exercises that improve flexibility can help decrease joint stiffness and improve range of motion. These include hamstring and calf stretches, knee-to-chest flexing and neck and back stretches.

Activities that strengthen muscles are also important, as long as they don’t put undue stress on affected joints. Ideal exercises include cycling, elliptical trainers, Pilates, yoga, swimming and Tai Chi.

For more information and expert advice, visit our Arthritis Health Center.

My Thoughts

One of the reasons I started walking and dancing. Maybe I should do some yoga, too.  I figured, I needed to do something to take care of my health.  This is a sickness I don't want. 

Protect your Joints

Last year, I saw a doctor who gave me a picture of what I could look like 10, 20 years from now - if I don't take care of my joints.  He scared the hell out of me.  He couldn't understand English and I couldn't understand Japanese.  But the picture he showed me was more than enough to get me thinking and to push me to do some research.

 

There's a wealth of resources on how we can take care of our joints.  I found this article most helpful - Managing Your Condition,12 Ways to Protect Your Joints,By Fran Smith, Special to Lifescript

Reviewed By Edward C. Geehr, M.D.,Published May 10, 2012 

 

The article spelled-out 12 ways of how we can keep our joints healthy.  

 

1.  Lose weight - the knee can't handle the extra load.

2.  Get active - physical activity reduces the stress to our joints

3.  Strengthen your abs - gives stability and movement control

4.  Lear Tai Chi - physical and mental exercises, combined, reduces risks t o our joints

5.  Run, but do it moderately

6.  Eat fish, fish, fish

7.  Stand straight, sit straight, walk straight

8.  Avoid high heels

9.  Lighten your handbag

10.  Exercise throughout the week, not just on weekends

11.  Eat healthy - process foods are harmful to the joints

12. When it's painful: stop and rest

 

There's  a lot more to it and you can go on and read the whole article.  But what struck me most was that - there's really nothing new in this list.  The tips are very simple, very easy to understand.  So, why are we not following them?

Where to Get More Calcium

Tips for Getting More Calcium
By Shereen Jegtvig, About.com Guide
Updated September 14, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
from about.com

Calcium is one of the major minerals your body needs to function properly. Most adults need from 1000 to 1200 milligrams (mg) calcium per day and teenagers need about 1300 mg per day. Your body also needs adequate amounts of vitamin D to be able to utilize calcium properly.

Choosing Calcium-Rich Dairy Products

Consuming three cups of dairy products each day should provide you with enough calcium. One cup of dairy is equal to one cup of milk, one cup of yogurt or 1.5 to 2.0 ounces of cheese (about the size of two dominoes):

    One cup fluid milk has 300 mg calcium
    One cup plain yogurt has 488 mg calcium
    Two ounces of cheddar cheese has 400 mg calcium
    Two ounces of blue cheese has 300 mg calcium

You can increase your dietary dairy calcium intake a few ways:

    Add dry milk powder to soups and sauces
    Drink milk as a beverage
    Use low- or non-fat milk in smoothies
    Eat low- or non-fat yogurt as a snack or for dessert
    Top cooked vegetables with cheese
    Add a slice of cheese to a sandwich

Dairy products are rich in calcium, but they can also be high in fat. Choose low-fat or non-fat milk and dairy products when possible. Food safety is importent too. Keep fresh milk and dairy products in the refrigerator and avoid raw milk. Pasteurization doesn't change the calcium content of dairy products.

Non-Dairy Sources of Calcium

Not every one consumes dairy products. Vegans don't consume any form of animal products including milk, cheese or other dairy products. People with lactose intolerance can't digest milk sugar properly, and some people just don' t like dairy products. These people can get calcium from non-dairy sources. Green leafy vegetables, broccoli, whole sardines, soy and other legumes, and nuts:

    One cup raw kale has 90 mg calcium
    One cup of pinto beans 80 mg calcium
    Three ounces of canned salmon with bones has 180 mg calcium
    One cup of tofu (soy) yogurt has 310 mg calcium
    Three ounces of canned sardines has 330 mg calcium
    One-half cup cooked turnip greens has 100 mg calcium
    One cup of chopped broccoli has 43 mg calcium

You can also buy calcium-fortified orange juice, breakfast cereal, soy milk and rice beverages. Calcium is also available as a dietary supplement. Speak to your health care provider before taking calcium or other dietary supplements.

Vitamin D

Your body makes vitamin D when your skin is exposed to sunlight. You need a few minutes of sun exposure on your face, arms or legs, about two days each week. Vitamin D doesn't occur in many foods. You can get the daily recommended amount of vitamin D by eating three ounces of salmon or mackerel, or you can get smaller amounts from egg yolks, beef liver and some mushrooms. Vitamin D is often added to dairy products, calcium supplements and foods that are calcium-fortifed.

Calcium-Rich Recipes

These recipes are made with healthy calcium-rich ingredients:

    Dairy-free almond-maple buttermilk pancakes are made with soy milk and almond meal.
    Low-fat broccoli soup is made with broccoli and non-fat milk.
    Vegan colcannon with kale is made with kale and soy milk.
    Easy to make cheese quesadillas are a calcium-rich snack for kids.
    Healthier peanut butter rice crispy treats can be made with calcium-fortifed rice cereal.
    Basic pinto beans can be served as a calcium and protein-rich side dish.
    Canned salmon (with the bones) can be used to make salon patties.

MY THOUGHTS

I stayed away from milk for years. Now, I'm forced to drink it.  Regularly.  Good that I love tofu though.

In Sickness and in Health: PROTECT YOUR JOINTS

In Sickness and in Health:  PROTECT YOUR JOINTS


Ever heard of osteoarthritis? Dictionary.com defines it as "the most common form of arthritis,  usually occurring after middle age, marked by chronic breakdown of cartilage in the joints leading to pain, stiffness, and swelling."  It's a degenerative joint disease that can cause immobility and extreme pain.  It's a health problem. It's a sickness that can be prevented.

Don't you get scared when you see people who look like this?

I do.  I get really scared.  And that's why I read articles about it.  About health.  About sickness.  And how they can be prevented.

Lifescript.com published "12 ways to Protect your joints" and here's a summary of their suggestions:

1. "Lighten your load" - extra weight causes extra stress to our joints and we become more prone to fractures and injury.  A lot of sickness can be avoided when healthy weight is maintained.  Shedding off those extra pounds can do wonders for our health.

2.  "Get Moving" - a sedentary lifestyle increases the risk of osteoarthritis. We need to be physically active to have stronger muscles and to lubricate our joints. Do some housework.  Park a little further away. Go around the block.  Take those stairs.  Dance if you must. (Or you can).  Anything that will get us moving-away from sickness and toward robust health.

3. "Strengthen your Core" - great abs is not only sexy.  It has a lot of health benefits.  Firm abs is equivalent to a firm core. It gives us stability and better control which mean less pressure on our joints.  A firm core is one sure way of staying in good health.

4. Try Tai Chi - This is a form of Chinese Martial arts that requires slow circular and streching movements. The slow, repetitive movements make us more flexible and strong which, in turn, causes less stress on our joints.  Search youtube for some simple tai chi moves if you're not up to spending for a CD.  On the other hand, wouldn't you rather invest on your health rather than spend on medicine and hospital bills because of sickness.

5.  Run Smart - our joints will certainly get more pounding if we prefer running to walking.  But it can be done without getting yourself injured.  Check out this link for some safe running tips.

6.  Load up on fish - Lifescript suggests "at least two servings a week – 3.5 ounces cooked or 3/4 cup canned."  3.5 ounces is almost 100 grams.  That's not much considering the health benefits.  The Omega-3 fatty acids in fish helps in cartilage formation and reduces the risk of joint inflammation.  I'm lucky I love fish.

7.  Do not slouch - this is my biggest problem.  I'm a sloucher.  A big one.  The chiropractor who treated me confirmed this.  As I have slouched all my life, my neck bones and spinal chord are now misaligned.  This causes my perennial headeaches, back pain, hip and knee pains.  So, if you want to stay away from sickness and be healthy, be conscious of your posture.  Slouching "strains our ligaments" while erect posture allows for "even distibution of our weight".  Needless to say,  when you stand and sit erect, there will be less pressure on the joints.

8.  Minimize the use of stilletos - occasional high heels won't do much harm.  But frequent use of shoes with very high heels puts a lot of pressure on knees and hips. In my younger days, I was a stilleto person.  My health was put to risk and I have long ago switched to the comfortable flats.  You don't need to hurt yourself to be stylish.

9.  Go easy on the handbags - those heavy loads are hazardous to your health-to your "joints and wrists.  I know that for a fact.  Raid your handbags and carry only the essentials.  If you must bring a heavy load, go for the backpack.

10. "Don't be a weekend warrior" - What's a weekend warrior?  Someone who does no exercise on weekdays and tries to compensate on weekends.  According to Lifescript, this is damaging to our health and suggests 30-minute exercises on non-weekends.

11. Avoid Processed Foods - Lifescript calls the fats in processed foods destructive.  Do I need to say more?  For obvious health reasons, the best way is to go natural.

12.  Stop when you Have Joint Pain - Pain and swelling is a sign of too much stress.  If you want to have healthy joints, give it some rest.

These are all very sensible reminders.  If you're reading this, you'reprobably at that age where you're starting to feel the pressure on your joints.  I hope we can influence the younger generation to take heed.  Health is not like school exams and reports where we can cram and still, by sheer luck, pass.  Avoiding sickness requires folowing the law of the harvest.  You cannot harvest what you have not planted. 

via Lifescript -

HEALTH TIP ON A BAD BACK

Get Back at a Bad Back
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 01, 2011
www.lifescript.com

Ever wonder where your back problems came from? You put undue stress on your lower back (lumbar spine) when you lean forward over your computer keyboards, sit hunched at your desk, slouch in the car, and bend at the waist to pick up your kids.

For the sake of your back, and the body that it supports, get familiar with back-saving techniques. The 3 rules of lifting are:

1. Keep objects close to your body

2. Move your feet instead of twisting at the waist (whether it’s to grab or set down objects)

3. Keep your spine in a neutral position.

Also, never reach for something that’s out of reach – use a step stool instead. And when you can, walk instead of drive, stand instead of sit, and always use good posture.

MY THOUGHTS

Simple enough, right/  And yet we don't take notice-until it's too late. Or almost. 

WAYS TO LOWER OSTEO RISK

8 Easy Ways to Lower Your Osteoporosis Risk
Building Bone Health Is as Simple as Going Outside
By Ellen Baskin, Special to Lifescript
Published February 11, 2011
Reviewed By Edward C. Geehr, M.D

It’s never too early – or late – to build stronger bones. In fact, making smart choices now can lower your osteoporosis risk. Read on for 8 expert tips…

If you smoke, drink soda and skip workouts, you could be increasing your osteoporosis risk without even knowing it.

“Younger women should realize that lifestyle choices they’re making now could affect future bone health,” says Judi Chervenak, M.D., a gynecologist and reproductive endocrinologist in the department of obstetrics & gynecology and women’s health at Montefiore Medical Center in New York City.

Fortunately, a few simple steps can ward off osteoporosis and fractures – and reverse bone erosion you may already have.

Here are 8 expert tips for building stronger bones:

1. Stop smoking.

Smoking is at the top of every doctor’s “don’t” list because it causes lung cancer. It can also weaken bones.

“Smoking has been linked to lower rates of estrogen, which puts women at risk for lower bone density,” Chervenak says.

Lighting up can also trigger earlier menopause, although “no one can say why this happens,” she says.

“Bone loss is most significant in the first 5-8 years of perimenopause [the period before menopause],” she adds.

Decreased bone density in smokers can be tied to other lifestyle factors too. Smokers are often thinner and drink more alcohol, both of which contribute to bone erosion.

But here’s the good news: If you quit smoking today, your bone density could inprove in just one year, according to a 2006 study published in the Journal of Women’s Health and conducted by the University of Connecticut and the Veterans Affairs’ Connecticut Healthcare System.

2. Take calcium with vitamin D.

A daily dose of calcium is essential for healthy bones.

“Calcium constantly flows in and out of bones to the bloodstream,” explains Pauline Camacho, M.D., director of Loyola University Chicago Osteoporosis and Metabolic Bone Disease Center.

If you have a calcium deficiency, “your system takes what it needs from the bones’ stored supply of the mineral, which can lead to bone erosion,” she explains.

The best way to increase your body’s calcium absorption is with vitamin D. Without it, much of the calcium you ingest could be wasted.

Sunlight is the most natural way to get vitamin D. Your body manufactures it when skin is exposed to ultraviolet rays.

Up to a half hour outside each day may be sufficient for most women, according to the National Institutes of Health (NIH), although guidelines vary based on factors such as SPF usage.

If you’re light-skinned and worry about skin cancer, spread out your sun exposure across three 10-minute periods a day. And avoid sun from 10 a.m.-2 p.m., when it's the strongest.

You can also get vitamin D through food sources, including saltwater fish and packaged goods labeled “vitamin-D fortified.” Fish-oil supplements work too. Look for vitamin supplements containing cholecalciferol (vitamin D3), which is considered most effective for raising D levels.

The recommended daily D allowance is 600 international units (IU).

Read our article Are You Deficient in Vitamin D? to learn more about this important nutrient.

3. Check your meds.

Corticosteroids, such as prednisone, cholesterol-lowering drugs and immunosuppressants, can inhibit the body’s ability to absorb minerals, including calcium.

Proton-pump inhibitors, which help control acid reflux, can also increase osteoporosis risk.

These medications eliminate stomach acidity, which is needed to absorb calcium, says Emily Fine, M.D., an obstetrician and gynecologist in private practice in Connecticut and assistant clinical professor at Yale Medical School.

People suffering from acid reflux often take proton-pump inhibitors daily, even if they’re not experiencing symptoms, Fine says. If that’s the case, ask your doctor if you can cut the dosage.

Injectable birth control (such as Depo Provera) has also been linked to lower bone density, because it decreases estrogen levels.

Eating calcium-rich foods or taking supplements can reverse the problem, according to a 2010 University of Texas study published in Obstetrics & Gynecology. And once you go off injectable birth control, this risk goes away.

4. Lighten up on coffee.

Drinking 2-3 cups of coffee a day can weaken bones. That’s because caffeine interferes with calcium absorption, particularly as women age.

If you’re not ready to go cold turkey, take these steps:

    * Be sure to get at least the daily recommended calcium intake (1,000 mg for women ages 19-50).

    * Add skim milk to your coffee. Fat-free milk has more calcium than whole milk, according to the NIH.


5. Put down the cola.

More damaging to bone health than caffeine is phosphoric acid – a chemical additive that gives cola its tangy flavor and keeps it from going flat.

In women, cola consumption was linked to lower bone-mineral density in the spine and hip, according to a 2006 Tufts University study published in the American Journal of Clinical Nutrition.

Blame phosphoric acid, found in most brown colas but not many other carbonated soft drinks. The compound binds to calcium in the stomach, preventing it from being absorbed into the bloodstream.

Get your fizzy fix by switching to clear soft drinks or mineral water. But first check the label; phosphoric acid is sometimes added for extra bubbles.

6. Cut down on alcohol.

“If you drink two or more alcoholic beverages a day, you could be putting bones at risk,” Camacho says.

Plus, being tipsy increases your risk of falls and bone fractures. Limit these damaging effects by eliminating alcohol or cutting back.

“One glass of red wine at dinner is fine if you’re eating properly and getting the calcium your body needs,” Camacho says.

7. Choose bone-healthy foods.

Milk and other dairy products aren’t the only calcium-rich foods.

“To assimilate calcium into bone, you need vitamin K, magnesium and a range of trace minerals,” says Debra Brammer, N.D., associate clinical dean of naturopathic medicine at Bastyr University in Washington.

You’ll find these in leafy greens such as kale, Swiss chard, collard greens, and other vegetables like Brussels sprouts and broccoli.

“Mix greens into soups and stews or just toss in oil and garlic and stir-fry,” Brammer says.

8. Get moving.

Exercise doesn’t prevent low bone density, but “it can improve posture and strengthen muscles, which are good secondary benefits,” says gynecologist Chervenak.

Weight-bearing exercises, like swimming, walking or lifting weights, are best for reducing osteoporosis risk.

“Any [activity] that pulls muscle away from bone and builds muscle mass is important, since women with good muscle structure are less likely to fracture if they fall,” Chervenak says.

Brammer suggests deep-water aerobics, because you’re supported by water and can get great resistance with small motions.

But just about any exercise that works arm and leg muscles, combined with back exercises that strengthen the spine, will help prevent osteoporosis-related dowager’s hump in the upper spine.

Your best bet to ward off osteoporosis? A daily 30-minute walk outside, where you’ll get exercise and a daily dose of vitamin D.
Make it a family event to set a good example for your daughters on the importance of bone health.

What’s Your Supplement IQ?

You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Beyond the world of basic nutrition, there's a different solar system of weird, wacky and wonderful facts about vitamins, minerals and herbs. Here's your chance to find out how much you know: Test your IQ with this supplement quiz.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

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The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Lifescript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by Lifescript is solely at your own risk.

MY THOUGHTS

So many things to give up. If you're not willing (or unable) to do so, just remember the 'Law of the Harvest'. What you sow is what you reap.  No sowing, no reaping.  Unlike school, we can't cram to be healthy.

CHANGES TO MAKE FOR HEALTHY BONES

CHANGES TO MAKE FOR HEALTHY BONES

from the article "Is Exercise Weakening Your Bones?"
By the Osteoporosis and Related Bone Diseases National Resource Center
Published January 24, 2011

What changes can I make to improve my bone health?

If you recognize some of these signs in yourself, the best thing you can do is make your diet more healthful. That includes consuming enough calories to support your activity level.

If you’ve missed periods, it’s best to check with a doctor to make sure it’s not a sign of some other problem, and get your doctor’s help as you work toward a more healthy balance of food and exercise. Also, a doctor can help you take steps to protect your bones from further damage.

My friend drinks a lot of diet sodas. She says this helps keep her trim. Is that true?

Girls and women who may be dieting often drink diet sodas rather than milk. Yet milk and other dairy products are a good source of calcium, an essential ingredient for healthy bones. Drinking sodas instead of milk can be a problem, especially during the teen years when rapid bone growth occurs.

If you (or your friend) find yourself drinking a lot of sodas, try drinking half as many sodas each day, and gradually add more milk and dairy products to your diet. A frozen yogurt shake can be an occasional low-fat, tasty treat. Or try a fruit smoothie made with frozen yogurt, fruit or calcium-enriched orange juice.

My coach and I think I should lose just a little more weight. I want to be able to excel at my sport!

Years ago, it was not unusual for coaches to encourage athletes to be as thin as possible for many sports (e.g., dancing, gymnastics, figure skating, swimming, diving and running). However, many coaches now realize that being too thin is unhealthy and can negatively affect performance.

It’s important to exercise and watch what you eat. However, it’s also important to develop and maintain healthy bones and bodies. Without these, it won't matter how fast you can run, how thin you are, or how long you exercise each day.

MY THOUGHTS

milk instead of soda? that doesn't sound like fun. but osteoporosis will take the fun out of your life. so, better think this over.